Tummy Healing Ginger, Turmeric & Rice Soup

Preparation Steps

1. Prepare all your ingredients: peel the carrots and slice them into rounds roughly 5 mm thick, cut the courgette into half-moons, finely slice the celery, and grate the fresh ginger. Rinse the rice thoroughly under cold running water until the water runs clear — this removes excess starch and makes the rice easier to digest.

2. Warm the olive oil over a low heat in a large saucepan or casserole pot (roughly 3 litres capacity). Once the oil is warm but not smoking, add the grated ginger, ground turmeric, and cumin. Sauté gently for 2 to 3 minutes, stirring regularly. This step is essential: gentle heat activates the beneficial compounds (gingerol, curcumin) and binds them to the oil, which significantly improves their absorption by the body. Take care not to let the spices burn.

3. Add the vegetables: tip the carrots and celery into the pan. Stir well to coat them in the spiced oil and sauté for a further 3 minutes over a low heat, stirring occasionally.

4. Pour in the stock, cold or at room temperature, over the vegetables. Add the rinsed and drained rice. Bring gently to a simmer over a medium heat — avoid a rolling boil, as a gentle simmer better preserves the vitamins and fibre in the vegetables.

5. Add the courgette as soon as the soup begins to simmer, then reduce the heat to its lowest setting. Partially cover the pan and leave to simmer for 20 to 25 minutes, until the rice is fully cooked and the carrots are tender when pierced with the tip of a knife. Adding the courgette partway through cooking prevents it from breaking down too much, as it is more delicate than the other vegetables.

6. Season and adjust the texture: remove the pan from the heat, add the freshly ground black pepper (which enhances the absorption of curcumin), squeeze in the lemon juice, and adjust the salt to your taste. If you prefer a thicker, creamier consistency, ladle out two or three spoonfuls of soup, blend them separately, then stir the blended portion back into the pan — this adds a velvety quality without puréeing everything, preserving the vegetable pieces and the texture of the rice.

7. Serve immediately in warmed bowls, garnished with a few leaves of fresh coriander or chopped flat-leaf parsley. A drizzle of raw olive oil at the point of serving is highly recommended: it contributes beneficial fatty acids and further supports the absorption of fat-soluble curcumin.

💡 Gut-Friendly Tips & Adaptations

For IBS and low-FODMAP: This recipe is naturally suited to sensitive guts. Simply ensure you use a vegetable stock free from onion and garlic (or gently infuse your oil with a whole, unpeeled garlic clove, removing it before adding the vegetables — the aromatic flavour transfers to the oil, but the fructans responsible for discomfort do not). If you are particularly sensitive, reduce the celery to a single stick.

For an even gentler version: Replace the courgette with a small sweet potato (approx. 100 g), cut into small cubes — add it at the same time as the carrots. Its soft, yielding texture and natural sweetness make the soup especially comforting and soothing for an irritated gut.

For a gluten-free version: This recipe is naturally gluten-free. Simply check the label of any shop-bought stock to be sure.

Storage: The soup keeps for up to 3 days in the fridge in an airtight container. The rice will absorb the stock over time; simply add a splash of water or extra stock when reheating gently over a low heat.